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Who says that skipping is just for kids? Some of the best athletes are jumping rope and doing skipping exercises for overall conditioning. This fun, yet challenging, workout burns massive calories and boosts your cardiovascular endurance. At the same time, it increases power, speed and agility. You can further enhance its fat-burning effect by including high-intensity interval training (HIIT) into your sessions.

Skipping and Fat Loss

Skipping is a simple, effective way to torch fat and get leaner. The total number of calories burned depends on your age, body weight and fitness level. Workout intensity and duration matter too. The average person can expect to burn 800 to 1,300 calories per hour while jumping rope. Skipping at a fast pace is more demanding, so it will result in a higher energy expenditure.

The heavier you are, the more calories you'll burn. For example, a 160-pound individual will torch approximately 180 calories in 15 minutes of rope jumping. If you weigh about 200 pounds, you can expect to burn 240 calories in 15 minutes. However, due to the different factors that come into play, these numbers are not 100 percent accurate.

No matter your age or fitness level, skipping is a good way to keep fit. This form of exercise raises your heart rate and increases oxygen consumption, which may help with weight loss. When combined with a balanced diet, its benefits are even greater. What you eat has the biggest impact on your body composition.

If your goal is to lose fat, use skipping as part of a training routine. Combine it with resistance exercises and HIIT to fully reap the benefits. Try single-leg leg jumps, double-leg jumps, wide-to-narrow jumps and split leg jumps to burn more calories and keep your workout varied.

Does Skipping Build Muscle?

Skipping is a form of aerobic exercise, so it's unlikely to cause hypertrophy. However, it can improve your physical performance, including your speed, endurance and coordination. This will allow you to get better results from your strength workouts.

For example, if you skip rope regularly, your endurance will increase. When you go to the gym and lift weights, you'll be able to do more reps without feeling fatigued. Over time, this will lead to muscle and strength gains.

Furthermore, skipping provides a full-body workout and engages all muscle groups. It's particularly beneficial for the calf muscles and the surrounding tendons. Having strong calves is essential to injury prevention. Even if you don't lift weights, jumping rope will improve your overall fitness and muscle tone.

Jumping rope is also a great way to burn calories between weight sets, to warm up before a strength workout and to tighten your core. Since this activity involves coordination, power, agility and footwork, it boosts athleticism and makes it easier to keep fit even when you can't go to the gym.

Potential Health Benefits

This training method uses your core muscles to stabilize the body. At the same time, you're using your arms and shoulders to turn the rope and your legs for jumping. Few exercises engage so many muscle groups at once. Additionally, skipping puts less stress on your joints compared to running.

One of the biggest benefits associated with this exercise is its convenience. With a jump rope, you can work out at home, in the park or wherever you have some free space. When you're done, you can throw it in your bag or store it in a drawer.

According to a study published in the Universal Journal of Educational Research, children and male students who followed a rope-jump training program for 10 weeks experienced greater improvements in their body fat levels, weight, leg strength and speed compared to the control group. Skipping rope had positive effects on their maximal oxygen uptake as well. These findings can apply to adults too.

Skipping also benefits those who are recovering from injury. In fact, jump ropes have long been used as rehab tools. This form of exercise strengthens the muscles surrounding your joints, which may help prevent injuries and accelerate healing. With regular practice, it can improve bone density and cardiovascular health.

If you're stressed out, grab a jump rope and start skipping. Exercise, especially intense workouts like skipping rope, increases the release of dopamine, serotonin and endorphins. These chemicals lift your mood and relieve stress, inducing feelings of happiness. They also diminish the perception of pain and ward off depression.

About the Author

Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. She holds a BA in Psychology and a BA in Marketing and International Business. Her mission is to help people live healthier lives by making smarter food choices and staying active. She owns ShapeYourEnergy, a popular health and fitness website. In 2014, she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health. Current and former clients include The HOTH, Nutracelle, CLICK - The Coffee Lover's Protein Drink, InstaCuppa, GritWell, GoHarvey, and more. Andra is a regular contributor to these platforms where she either provides health-related content or coaching to those who are interested in achieving a balanced lifestyle.